Shannon Center Weekly Nutrition Tip – BBQ Tips

Here are some suggestions on how to navigate summer BBQ’s without adding on the pounds!

  1. If you know you are heading to a party, cut back a little on calories the couple meals before you go. For example, eat a salad instead of a sandwich for lunch.
  2. Add in some extra time in your workout if you know ahead of time you are heading to a party. Or if you overdid it at the party, tack on extra time in your workout the next day.
  3. Don’t go to a party hungry! Eat a small snack an hour or two before you head out so you don’t start picking at all the appetizers at the party.
  4. Scope out the buffet ahead of time to see what’s on the menu. Then pick and choose.
  5. Limit items with mayo (potato salad, coleslaw, pasta salad).
  6. Always choose salad, vegetables or fruit as one on your sides.
  7. Choose leaner meats such as grilled chicken. If you are serving hamburgers, make the patties out of 90-95% lean sirloin instead of the boxed burgers from the freezer section.
  8. Limit the chips and desserts. If you choose one just watch your portions.
  9. Don’t forget that high calories beverages (alcohol, soda, lemonade, etc) can add in a lot of extra calories.
  10. The main goal is to not overeat, watch your portions and don’t forget – Have a great time!

Have a safe and fun filled 4th of July holiday! God Bless America!


Wave Your Flag Cake


  • 1 quart strawberries, divided
  • 1 1/2 cups boiling water
  • 1 pkg. (8 serving size) JELL-O brand gelatin, any red flavor
  • Ice cubes
  • 1 cup cold water
  • 1 (12 ounce) package pound cake, cut into 10 slices
  • 1 1/3 cups blueberries, divided
  • 1 (8 ounce) tub COOL WHIP Whipped Topping, thawed


1. Slice 1 cup of the strawberries; set aside. Halve remaining strawberries; set aside.

2. Stir boiling water into dry gelatin mix in large bowl for 2 minutes until completely dissolved.  Add enough ice to cold water to measure 2 cups. Add to gelatin. Stir until ice is melted.  Refrigerate 5 minutes or until slightly thickened (consistency of unbeaten egg whites).  Meanwhile, line bottom of 13 x 9-inch dish with cake slices. Add sliced strawberries and 1 cup of the blueberries to thickened gelatin; stir gently. Spoon over cake slices.

3. Refrigerate 4 hours or until firm. Spread whipped topping over gelatin. Arrange strawberry halves on whipped topping for “stripes” of “flag.”  Arrange remaining 1/3 cup blueberries on whipped topping for “stars.” Store leftover cake in refrigerator.